In this post, we will talk about creatine, telling you why this old-school sports supplement is still the best there is. You will learn why taking creatine is not just for bodybuilders, and how almost anyone who is looking to boost performance can benefit from this supplement. So, grab your scoops, and let's dig a bit deeper into the world of creatine.
What Is Creatine?
Creatine is a naturally occurring amino-acid derivative that our body produces in the liver, kidneys, and pancreas, obtaining it from amino acid glycine, arginine, and methionine. Although these organs produce it, creatine is found primarily in muscles, where it is used as fuel. Also, creatine can be obtained from many foods, but especially by eating red meat (that's because other animals store creatine in their muscle cells too).
So, creatine is natural, as our bodies produce it on their own (about 1-2 grams per day), and you can intake it from regular food. However, if you want to benefit from creatine fully, supplementation is necessary, as intaking an effective dose only through food is next to impossible. You would have to consume too much red meat, which is not only a health concern but also a great way to get really fat, really fast.
But, the important thing is that creatine is not a performance-enhancing drug. It is completely legal, and you can buy it over the counter in your local supplementation store, or online. Creatine also has one important characteristic - it is not a stimulant. Therefore, unlike caffeine, you will not develop a tolerance for creatine, and you can't get hooked on it, so there is no withdrawal when you stop using it.
Why Is Creatine Important For Performance?
Our body's energy source is ATP (adenosine triphosphate). When you exercise (or basically do anything else), that ATP compound gets used up for energy and broken down, "losing" one phosphate, and what remains is ADP (adenosine diphosphate). However, ADP is useless on its own, and our body can't utilise it for energy. That's where creatine comes into play - when you intake it, it "fixes" the ADP molecule, giving it the one remaining phosphate group, turning it into ATP. So, in short, creatine will help you produce more ATP, which will provide you with more energy.
With more energy available, your performance will significantly improve. But, one type of performance gets the biggest boost - anaerobic activities. Creatine is used directly as fuel for short and intensive activities such as sprinting, jumping, and lifting weights. That's why creating is so popular among gym-goers and CrossFit athletes. When you supplement with creatine, you will have more creatine stores available, which will allow you to perform more intensive workouts, which automatically translates to more gains and better performance.
Creatine Boosts Muscle Size And Growth
One of the most well-known effects of creatine that any user experiences is the massive 'pump'. The reasons why muscles 'get swole' like that is the water retention - your muscles start holding more water, which spikes up protein synthesis, and therefore muscle growth. Keep in mind that the added weight might be a problem in certain sports, such as combat sports, cycling, and swimming, so you need to be extra careful if you are involved in those activities. But, because your muscles get bigger, your body starts drawing more nutrients towards them to feed them, which actually contributes to real muscle growth, which means that the change is not only visual and temporary.
Also, because creatine increases strength and performance, you will increase muscle size by lifting more too. In other words, there are many ways how creatine can help you build size and strength, and that is the reason why it is so popular.
One note: when you stop intaking creatine, you will lose all that water weight fairly quickly. However, because you were able to lift more while you were using creatine, you will retain all that muscle you've built even after you stop taking it, which is a major plus.
Other Health Benefits
Although creatine is primarily used to boost performance, it has other health benefits too. It is excellent for brain health and can help people who are having issues such as Parkinson's and Alzheimer's diseases, memory issues caused by age, and similar conditions.
Also, because it has such a positive influence on muscle mass, taking creatine is considered a good idea for older adults, as it can help preserve muscles that decay with age.
Is Creatine Safe?
Yes, creatine is safe. This supplement is one of the most researched supplements of all, and it has been around for a long time. It's effectiveness and safety are well-documented, and the supplement is safe for the vast majority of people.
There are no significant side effects that follow creatine intake. Some people do experience stomach issues such as cramping, nausea, and diarrhoea. However, these can be avoided if you take creatine the right way, which we will explain below.
How To Take Creatine
When starting with creatine, many athletes prefer to go through the "loading phase" first. During this phase, the goal is to fully load creatine reserves in the muscles in the shortest time possible, so that you can reach the effective dose ASAP. To load, you will need to take 10-20 grams of creatine each day for a week.
However, the issue with the loading phase is that it is much more likely to create stomach issues, especially if you don't intake creatine with enough water. Because the only benefit of creatine loading is reaching the effective dose sooner, we suggest you to skip it. Instead, just opt for a regular dose, which is 3-5 grams of creatine per day.
What is also important to note is that there is no reason for you to stop intaking creatine. As long as you continue taking it, you will retain the benefits you got from it. And, because it isn't addictive, you will never experience any side effects or withdrawal symptoms.
Types Of Creatine
There are a few different types of creatine on the market, including creatine hydrochloride, creatine ethyl ester, and creatine monohydrate. It is interesting that the oldest and the simplest form, creatine monohydrate, is still the best. Most research is done on creatine monohydrate, and the vast majority of creatine-related data shows that it is the most effective form. It is also the purest and the most affordable, so there's absolutely no reason to waste money on other, "fancier" forms of creatine, as they don't provide any additional benefits.
Kratos Nutrition FUEL RX'D is a supplement specifically intended for CrossFit enthusiasts, and people who are involved in the sport of fitness. At its core, FUEL RX'D has 5g of creatine monohydrate, but it is so much more than that.
This whole article dealt with the benefits of creatine and how it is an excellent supplement for people who are involved in intensive sports such as CrossFit. But, Fuel RX'D pushes performance to another level by adding even more to the blend, creating the ultimate performance CrossFit fuel.
This supplement has 7.2 grams of proteins, which are there to feed the damaged muscles, helping them repair and grow bigger and stronger. Also, 14.1 grams of carbs will fill up the glycogen reserves, making sure you are able to perform at your best while workout lasts. To spike up your performance, even more, FUEL RX'D has caffeine, green tea extract, vitamins, minerals, and digestive enzymes, but also 3g of citrulline malate, 3g of taurine, and 3 grams of beta-alanine. All this will help performance, but also muscle recovery, which will result in better gains in the long run.
Kratos Nutrition FUEL RX'D is really a unique blend, as it builds on top of creatine, giving your body all that it needs to perform in the gym, helping you get through your WOD with better results than ever.
As you can see, there are many reasons why you should consider supplementing with creatine. Creatine is around for decades, and is here to stay, as it is both safe and effective.
Whether you opt for Kratos Nutrition FUEL RX'D, Kratos Nutrition RECOVERY RXD or some other form of creatine, you won't make a mistake. Creatine works, and once you build up your stores, you will notice performance, strength, and size improvements, guaranteed. We suggest you to try FUEL RX'D and RECOVERY RXD see for yourself why it is such a great supplement - you will never look back after you see how effective creatine is.